Vegan Starter GuidE

Vegan
Starter
GuidE
Why go vegan? • How to become vegan • Recipes

Inspiration:
The reason for this booklet
Every day, we at Friends of Animals
meet people who are thinking of
going vegan. Maybe you are thinking
about it too. And you might wonder why
people become vegans, why we consider
the commitment so important, and what
the decision means in everyday terms. In
this booklet, we’ll explore some of the many
reasons people decide to live vegan, and
offer you some recipes and resources.
As people dedicated to ending the exploitation
of animals, we strive to cultivate in our
own lives what we wish for our society. Our
work includes a full spectrum of advocacy:
initiatives to stop hunting and its use as animal
control; legal protection for free-living
animals and their land, water, and air; management
of a sanctuary for primates (Primarily
Primates is just that; it does accept birds,
cows and other animals in need too); and
our Marine Animal Rescue project, on call
constantly at the Los Angeles County coast.
We who facilitate these projects adhere to a
plant-based diet in support for other animals
in the world, and in the spirit of empathy
we’re advancing.
Vegans also avoid leather, down, fur, honey,
wool, silk, and other animal by-products.
The term vegan (pronounced VEE-guhn)
was adopted in the 1940s by Vegan Society
founding members Donald Watson and Elsie
Shrigley. Dorothy (Morgan) Watson had first
offered the word to Donald—at a dance they
both attended. (We thank Patricia Tricker
and George D. Rodger of The Vegan Society
for this intriguing piece of information.)
The word came from the first three and last
two letters of vegetarian—“because veganism
starts with vegetarianism and carries it
through to its logical conclusion.”
While vegetarianism is normally discussed
in terms of a diet, veganism embodies
a worldview. We have found that egg,
flesh, and dairy consumption can be hazardous
to the human body and to our environment;
and that animal husbandry involves
unjust treatment of other conscious beings.
We don’t want to play a role in that injustice.
Nor do we wish to be at war with freeliving
animals. As vegans, we strive to live
harmoniously with the planet and all its
inhabitants.
WHAT IS A VEGETARIAN?
WHAT IS A VEGAN?
Vegetarianism is commonly defined as a
plant-based diet. Many people believe a
vegetarian can use dairy products, eggs,
honey, and leather, or that some will eat
fish and birds.
But applying logic, we perceive dairy
products, birds, and birds’ eggs as taken
from animals, just as flesh is taken. And, as
you can imagine, all the beings subjected to
animal husbandry end up in the same place.
So vegans avoid such products—and use
the word vegan, to avoid misunderstandings.
VEGAN FOR THE ANIMALS
Human beings create unspeakable misery
wherever we turn other animals into
consumer goods. To process living, feeling
beings into food for an entire society means
that most of the industry will be based on
high-volume production, with chickens (so
easily stacked and stored) treated the way
companies would treat any object in an
assembly line, and animals in their prime seen
as performing or ready for processing, kept in
cramped conditions, vulnerable to disease,
injury, and immense stress, causing owners to
attempt to solve problems with big doses of

antibiotics. Producers (factory or free-range—
it matters not) mutilate animals to make them
easier to manage in groups. Sometimes, the
shock of mutilation, such as the searing off of
a chicken’s beak, is enough to kill.
Farm animals can’t choose their relationships.
They’re conceived through a variety
of artificial or forced insemination modes,
and the young are taken away from their parents.
Dairy and egg managers kill most male
babies—because these animals won’t grow
up to be pregnant or provide dairy products.
Most animals are transported in horrific
year. So they’ll continually produce milk, Holstein
and Jersey dairy cows endure repeated
pregnancies (which last nine months, as ours
do).
Drink milk, and veal happens. Most dairy
calves will be cutlets. These cutlets-to-be are
confined to restrict muscle growth, deprived
of iron to stay pale. But just for four months:
their age at death. A new trend involves converting
to group housing; but without their
parents, calves are nervous and competitive.
They are tethered around meal time to
control aggression and stress.
Human beings create unspeakable misery wherever
we turn other animals into consumer goods.
conditions, after being intimidated and
forced, zapped and beaten to move quickly
during loading. Many develop shipping
fever on the way to slaughter; and when
they stagger off the truck they’ll meet the
badly paid workers who might or might
not stun them before changing them from
animal to product. Even at farms touting
humane handling, the conditions and fates
of the animals depend on the whims and
the wallets of the shoppers, to whom the
animals are, in the end, a product.
DAIRY PRODUCTS
Cheese and milk represent tremendous
disrespect and hurt, and there is no reason
to think it is less than that which goes into
the processing of flesh. Artificial insemination
is used at most
dairy farms; most of
these farms have
no need for males,
who are sent off at
an early age to the
veal producer. Dairy
cows are forced to
produce youngsters
for the owners each
The eating of cheese automatically results
in the production of veal. Most cheeses contain
rennet, an enzyme complex that coagulates
the milk, causing it to separate into
solids (curds) and liquid (whey). The rennet is
taken from the stomach lining of unweaned
calves. These stomachs are also a product of
veal-making. So most cheeses contain flesh
from animals as well as animal milk.
If a gaze into the dairy case reminded
us of the calves carted away forever from
the cows (who, farmers admit, cry for their
young), we’d understand the reality of
cheese, cream, and milk. Picturing the veal
calf strengthens the resolve of many vegans
to say no to that cream or cheese.
For quite a few of us in the Americas and
Europe, resisting cheese has been the biggest
difficulty in
the transition to
vegan living. If you
feel you just can’t
live without cheese,
take heart; there’s
hope! Inventive
cookbooks will see
you through, such
as Jo Stepaniak’s
3

The Ultimate Uncheese Cookbook. And if you
have yet to experience the joy of Chef Miyoko
Schinner, you’re in for a wonderful surprise.
To delight your palate and bring delicious
conversation pieces to a party by learning
to make your own gourmet vegan cheeses,
look for Say Cheese: Vegan Alternatives to Make
You Smile (publication: summer 2012).
Photo by Peter Wallerstein
ANIMALS OF THE WATERS
People might assume fish swim free before
being caught; but increasingly, businesses
have shifted to enclosed ponds. We now
treat fish as farm animals. And carnivorous
aquatic animals such as shrimp and salmon
eat between two and four times their own
market weight in wild-caught fish. Many
sites being converted into shrimp ponds
are mangrove swamps which lose their vital
environmental role: filtering impurities from
waters and wetlands.
To enhance profits, farmers crowd the fish.
Stress renders fish vulnerable to diseases. No
wonder fish farms introduce chemicals and
antibiotics into ecosystems. The growthpromoting
antibiotic oxytetracycline seeps
into sediment below the pens.¹
Some fish farms have installed filters.
Some use yeast-based proteins, rather than
wild-caught fish, to feed “sustainable stocks”
but they can’t keep up with the burgeoning
human population’s appetite for fish. In
any case, fish have lives of their own. It’s in
our power to stop confining, catching, and
killing them.
Fish suffer from capture, of course. The
experience of stress for a fish is documented.
Dr. Jonathan Lovell of the Institute of Marine
Studies at the University of Plymouth has
observed: “Fish don’t have a five-second
memory. They have a long-term memory.”
Biologist Culum Brown, from Edinburgh University,
Scotland, concurs. Brown observed
one fish remembering the placement of a
hole in a net nearly a year after first finding
it. In 2011, a video of a fish using a tool was
announced in the journal Coral Reefs by Giacomo
Bernardi, a professor of ecology and
evolutionary biology. In the video, the fish
excavates sand to get a shell, then swims
for a substantial time to find a good spot to
crack the shell. Bernardi said, “It requires a
lot of forward thinking, because there are
a number of steps involved.” The moves in
the video resemble a number of previous
reports in which a fish would use a rock as
an anvil to crush shellfish.²
As a vegan culture grows, the stress we
impose on seals, whales, dolphins, pelicans
and other sea birds will lessen. Not only do
vegans refrain from using gear that traps
marine animals; we also withdraw our
participation in the massive slaughters of
seals and other animals, which are justified
because these animals compete with
humans for cod and other fish. Vegans no
longer view marine animals as seafood, and
that makes a world of difference. Large, commercial
slaughters of seals, whales and other
marine animals reflect corporate influence
on governments, which subsidize those
massive killings in order to reduce competition
for fish products—a major component
of feed for animal agribusiness, including
fish farming.
LEATHER
Hides comprise a hefty segment of a cow’s
market value.³ Most leather comes from ani-

mals used primarily for their flesh, although
some animals are bred and raised in confinement
specifically for leather. Waste
from tanneries increases the incidence of
severe physical health problems for tannery
workers and local residents, while causing
significant environmental damage. (A Civil
Action, the non-fiction book by Jonathan
Harr which was made into a film of the
same name, offers an excellent chronicle of
the harrowing effects.) Air pollution results
from the use of hydrogen sulfide for dehairing,
and the use of ammonia and various
other commercial solvents. Solid wastes
comprise up to 70% of the wet weight of
hides, so leather processing has high wastetreatment
and water-use costs.
Yes, synthetic shoes too have environmental
impacts. But there’s a wide range of
alternatives to leather in addition to synthetics.
In any case, leather is not environmentally
friendlier than its alternatives. Leather
shoes take 25 to 50 years to biodegrade.
Much like nylon.
WOOL
We’d like to think taking wool does not harm
the sheep. But imagine living outside and
having your clothes suddenly removed. Is
it any surprise that some sheep fall deathly
ill after shearing?
Ewes are increasingly bred to bear twins
or triplets, though with two teats they can
only feed one or two lambs. Extra lambs
are forced to be adopted by other ewes,
who are restrained to prevent rejections.
Here again, there are no happy families.
Breeding rams’ semen
is extracted using
electrical probes.
Bacteria on the
ground often cause
foot rot so severe
it forces some
sheep to graze on
their knees. And
enclosed housing comes with its own set
of problems: increased danger of joint stress,
E. coli, worms, heat stress, and respiratory
diseases.
Australia’s wool industry is the world’s
largest, and breeds sheep with an unnatural
amount of wool. Tails are removed because
flies lay eggs under them, enabling maggots
to infest living sheep. Farmers also carve
strips of flesh from the sheep’s hindquarters,
ostensibly to smooth the skin and make it
less hospitable to flies. After this practice—
called mulesing—is carried out, lambs can
be seen writhing over the ground on their
sides, trying to escape the pain.
Wherever they live, and however they are
raised, shearing is dangerous activity, and
accounts of injuries inflicted with shears are
common. Older, unproductive sheep go to
slaughter (sometimes after being crowded
onto ships for overseas butchering).⁴
SILK AND PRODUCTS
DERIVED FROM BEES
Vegans avoid commodifying any conscious
living beings—including silk and products
derived from bees. A silkworm produces a
fine thread by making a figure-eight movement
some 300,000 times over several days,
constructing a cocoon for sleeping. Then,
the pupa begins the sixteen days which
would normally mean transformation to a
winged moth. The pupa attempts to secrete
an alkali that opens the cocoon—ruining
someone’s future silk suit. So, as the cocoons
take shape, the pupae are killed by heat:
immersed in boiling water,
oven-dried, electrocuted or
microwaved.
Bees have complex
neurological systems and
communicate through
intricate dances, but
they usually get our
attention only for the
consumer goods they
5

Feeding animals who only exist to be slaughtered
is enormously wasteful on a planet where many
people lack clean water and never get enough to eat.
can be made to produce: honey, beeswax,
propolis, bee pollen, royal jelly, and venom.
Bees make honey from the nectar of flowers,
then store it to eat in winter. Honey, then, is
the bees’ own food. The bees might have their
legs and wings clipped off to keep them from
flying away—but they’ll be shaken out of their
hives, or removed with blasts of air, so the
owner can collect the honey.
Beeswax pours from the bee’s underbelly
glands; the bees use their mouths to
shape the substance into combs, creating
a foundation for the hive. Humans take the
wax away for cosmetics, pharmaceuticals,
polishes, and candles.
Royal jelly, a blend of secretions from
worker bees, nourishes the queen bee.
Some people believe it has youth-preserving
qualities, and take it away.
Bee venom, sought for medicinal purposes,
is collected by placing an electrified
membrane in front of the hive. When the
bees fly into it, the shock impels them to
sting the membrane, depositing the venom.
Since the 1700s, beekeepers have
attempted to have bees mate in captivity.
They have failed. Susan W. Cobey, an
entomologist at the University of California-Davis
(also owner of a sole proprietorship
called Honey Bee Insemination
Service selling “custom genetic crosses
for research and commercial
stock”), writes: “The technique
of instrumental
insemination, developed
in the 1920s
and perfected
in the 1940s
and 1950s,
provides
a method of complete genetic control . . .”⁵
Cobey describes the use of anesthetics
in the procedure to calm abdominal movement,
indicating that bees do feel. Higher
egg production has been recorded after the
use of anesthetic, enhancing the commercial
“performance” of farmed bees (although
it also shortens the queen’s life).
VEGAN FOR THE
PLANET AND ITS PEOPLE
Water shortages are already severe in the
western and southern United States and
the situation is becoming dire as a rapidly
growing population demands more water.
Conscientious people might turn the faucet
off while brushing their teeth, or add a brick
to the toilet tank to flush less water. But eating
the flesh or the milk of a cow counteracts
those measures overwhelmingly.
Animals many people only know as “steak”
have their own needs, and they drink 6–12%
of their body weight in water daily. Lactating
cows will drink 18% of their body weight
each day in water. On a summer day, according
to Oklahoma State University emeritus
animal scientist Glenn Selk, a lactating cow
will drink 102 litres daily—about 27 U.S. gallons.⁶
That’s about four times as much liquid
as they produce for the owner.
The plants they eat are watered too. So
producing grain-fed beef takes 12,000 U.S.
gallons of water per lb.). In contrast, growing
soybeans uses 240 gallons per lb. of food
produced; for wheat, it’s 108 gallons per lb.;
and potatoes use just 60 gallons per lb.).⁷
As they become less cost-efficient to feed
and water, cows are killed. The average herd
life of U.S. Holsteins is today fewer than three
cycles of pregnancy and lactation. Dairy

animals’ flesh is of low value; it normally
becomes processed meat.
The farm animals we’ve bred into a dependent
existence now outnumber us several
times over. The ratio of energy for protein
produced is inefficient (fossil fuel energy is
another major factor in animal commodities),
as ecologists’ analyses widely acknowledge.
Farm animals in the United States are fed five
times as much grain as is consumed directly
of starvation, or protect our environment.
As Earth is finite, seven billion human
beings (our population has doubled since
the 1960s!) put intense pressure on the rest
of our bio-community. People who continue
buying milk and eggs scarcely reduce the
stress. Indeed, this way of eating is damaging
marine life already in crisis, as both dairy
and egg producers buy feed made with fishmeal.
Geophysicists Gidon Eshel and Pamela
It is the position of the American Dietetic
Association that appropriately planned
vegetarian diets, including total vegetarian
or vegan diets, are healthful, nutritionally
adequate, and may provide health benefits in the
prevention and treatment of certain diseases.
by the entire U.S. population.⁸
Annually, more than 40 million tons of
plant protein—grain and forage crops—get
fed to U.S. animals to produce some seven
million tons of animal protein for humans.⁹
Feeding animals who only exist to be slaughtered
is enormously wasteful on a planet
where many people lack clean water and
never get enough to eat. In comparison, vegetable
crops for human consumption can
be brought to the table in a far more waterefficient
way, and some vegetables, such
as potatoes and tomatoes, can be farmed
without using any water beyond rain.¹⁰
The charity VegFam estimates that ten
acres growing soybeans can provide protein
for sixty people, whereas ten acres
with cows grazing can provide for only two
people. Even if the reality were less stark, the
human population can’t adopt the average
Western diet; there is simply not enough
land. Sending money abroad for famine
relief as we continue to eat animal products
will fail to create fairness, address the causes
Martin at the University of Chicago showed
that U.S. residents annually emit about
four tons of global warming gas each but
vegans cut that by an impressive 1.5 tons
a year. A non-dairy diet is important here.
Dairies use ruminant animals, who emit high
amounts of methane—an especially potent
Photo by Lidia Belknap
7

The vegan commitment is the best
response to an ecological crisis as well
as an urgent matter of fairness.
greenhouse gas. For all of these reasons, the
vegan commitment is the best response to
an ecological crisis as well as an urgent matter
of fairness.
VEGAN FOR YOUR HEALTH
Dietary supplements make up a multi-billion
dollar industry. If you’re eating a well-balanced
plant-based diet, though, you can
minimize your own expenditures. With a
couple of exceptions, it’s easy to get all the
nutrients you need from plant foods. Supplements
(or fortified foods) can give some
helpful insurance. Just remember, as author
Mark Braunstein points out: “Vitamin pills
are supplements, not substitutes.”¹¹
Heart drugs comprise a big business too.
Significantly, the American Dietetic Association
cites data indicating fully vegetarian
diets reduce the risk for several chronic
degenerative diseases and conditions,
including coronary artery disease, hypertension,
diabetes mellitus, and some cancers.
According to the American Dietetic Association
and the Dietitians of Canada as well
as The Vegan Society (based in Birmingham,
England), well-planned vegetarian
diets, including vegan diets, make sense for
all of us, including during pregnancy and
lactation; and veganism promotes healthy
growth in infants, children, and adolescents.
What’s more, the milk of vegetarian mothers
contains substantially fewer residues from
pesticides and other toxic chemicals.¹²
We can’t guarantee that all researcher scientists
will always publish identical results;
the occurrence of contradictory studies
seems to be a hallmark of science. The main
point to remember is that whole cultures
have lived without meat or dairy products
for centuries, so it should come as no surprise
that a wholly plant-based diet offers
all the nutrients you need.
And it helps us to avoid unhealthful substances,
such as industrial antibiotics. As
farmers rely heavily on antibiotics to keep
diseases at bay, bacteria adapt. Salmonella
typhimurium appeared in farm animals
worldwide in the 1980s, spreading even
to sea birds. Its resistance to drugs poses a
problem for the federal agriculture department.
When antibiotic treatments stop working,
a simple case of food poisoning can kill.
DEBUNKING THE MYTHS
MYTH: If you become a vegan,
your diet might lack protein,
iron, or calcium.
Many people assume that protein and iron
must come from meat, and calcium must
come from milk. Not at all.
Protein: Most people already get more than
enough protein, and more than enough
isn’t better—even for athletes such as
endurance runners and bodybuilders. A
diet based on a variety of plant foods and
adequate calories gives you enough protein.
Tempeh (an easily digestible protein
made by a natural culturing and controlled
fermentation process that binds soybeans
into blocks which can be sliced), seitan (a
versatile protein made from wheat gluten),
lentils, beans, and tofu are great staples;
broccoli is also protein-rich.
Iron: Vegans have no special susceptibility to
iron deficiency. Dark green, leafy vegetables
and beans or lentils are great sources of iron.
Iron also stars in blackstrap molasses, tofu,
prune juice, bulgur wheat, dried apricots,
raisins, cashews, figs, and fortified cereals.

Include a good source of vitamin C at meals
to boost the absorption of iron from these
foods. What are good sources of vitamin C?
Oranges or any citrus fruit or juice, green
leafy vegetables, broccoli, peppers, cauliflower—all
are good choices.
Calcium: As a vegan, will you need calcium
supplements? It’s not difficult to get enough
calcium from plant foods. Sesame seeds are
great sources of calcium and magnesium
(and thus, recipes using the sesame butter
known as tahini—such as baba ghanouj or
hummus—are good picks). And, according
to Ginny Messina, RD, “Calcium is very
well absorbed from kale, collards, mustard
greens, turnip greens, bok choy, broccoli,
fortified plant milks, fortified juices and firm
tofu made with calcium-sulfate—all good
sources of this mineral.”¹³
MYTH: Vegans have to
do complicated protein
combining.
Eat a variety of plant-based foods to get the
amino acids your body needs. According to
the American Dietetic Association, complementary
proteins need not be consumed at
the same time.
MYTH: Vegans miss essential
vitamins and minerals or
Omega-3s.
The Bottom Line is this: vegan and nonvegan
supplement needs do not differ
much. People who eat animal products look
to sunlight or fortified foods for vitamin D,
just as vegans do. Non-vegans are as likely as
vegans to depend on supplements to boost
their calcium and Omega-3 fat intake. And
everyone beyond age 50 requires either
supplements or fortified foods to meet B-12
needs, according to the American Dietetic
Association—because it becomes harder to
absorb this nutrient from animal foods as we
get older. Everybody should understand the
value of B-12, says dietitian Ginny Messina.
No matter what type of diet you eat, take a
supplement with B-12 or be sure you’re eating
foods fortified with the vitamin.
Vegans and others get iodine from vegetables
grown in iodine-rich soil, or sea vegetables.
As the amounts vary widely depending
on where vegetables are harvested and how
sea vegetables are processed, iodized salt is
still important. Or you can keep using that sea
salt (which is not a reliable source of iodine)
and take a daily VEG 1, a pleasant-tasting
supplement designed especially for vegans,
as many of us do. Just visit vegansociety.com
and click “Shop Online”; VEG 1 is the best-selling
item on the Vegan Society website, where
international orders are a breeze. This will also
cover your need for vitamin B-12.
If, on your physician’s advice, you do
take vitamin D, note that not
all forms are vegan. Vitamin
D-2 is vegan; it’s ergocalciferol,
derived from yeast. Most D-3
supplements (there is now one
exception, approved by and
marked with the Vegan Society
sunflower emblem) are cholecalciferol,
derived from lanolin
(a sheep-derived oil) or fish. Calcium
supplements can include
vitamin D-2 or D-3, and one has to
be on guard to avoid cholecalciferol, despite
the vegetarian label. The Vegan Society’s
VEG 1 supplies the recommended amount
of vitamin D by a comfortable margin.
During pregnancy and in childhood, people
need a variety of zinc-rich ingredients.
Stock up on spinach, tofu, tempeh, wholegrain
pasta, beans or peas, brown rice or
peanut butter.
And finally, what about Omega-3 fats?
New research suggests that high blood
levels of the Omega-3 fat DHA are linked to
increased risk of prostate cancer, observes
Ginny Messina; but other studies show
that these fats might protect against other
chronic diseases, and against depression. It
9

Dave Shishkoff is Friends of Animals’ Canadian
Correspondent and resident bicycle racer.
Photo by Geoff Robson
may be helpful for vegans to supplement
with a low dose of Omega-3 fats DHA and
EPA, says Messina—just 200 to 300 milligrams
a few times a week. Vegan sources
are available at most health-food shops or
accessible online.
MYTH: Vegans can’t be
successful athletes.
Vegan runner Cody Donahue shows that
vegans can be physically strong—and support
the vegan movement even as they
exercise! Cody finished the New York City
Marathon in 2011 in a time of 04:23 (pace:
10:04). Cody used a professional online
fundraising system to gather race sponsors
who donated to Friends of Animals’ vegan
outreach and animal advocacy.
Scott Gordon Jurek has won many
of the most prestigious ultramarathons
multiple times, including the Hardrock
Hundred (2007); the Badwater Ultramarathon
(2005, 2006); the Spartathlon 152-
mile (245 km) race from Athens to Sparta,
Greece (2006, 2007, 2008); the Montrail
Ultra Cup series (2002, 2003); and the Western
States 100 Mile Endurance Run (each
year, 1999–2005). In 2010, at the 24-Hour
World Championships in Brive-la-Gaillarde,
France, Jurek won a silver medal and set a
new U.S. record for distance running: 165.7
miles in 24 hours.
“But though I want to win,” Jurek told
Mark Bittman in 2010 through the New
York Times, “the running is a vehicle for selfdiscovery.
I’ve been racing for 15 years, but
I feel like I’m still at my peak.”
Jurek, who holds a Master’s degree in
Physical Therapy, loves preparing food, as
Bittman appreciatively reported. Jurek has
been vegan since 1999 for health, ethical, and
environmental reasons, and credits vegan living
as the key to athletic excellence, smooth
recoveries, and general physical health.
That winning and fame is not Jurek’s
main point is clear in the athlete’s interactions
with others. After finishing races, Jurek
has been known to stay at the finish line for
hours to cheer later finishers.
“I love the spirit,” says vegan cyclist and
Friends of Animals’ Canadian Correspondent
Dave Shishkoff. “Proving that vegan excellence
is do-able should be the emphasis, and
we should encourage people to be leaders
and help others along the way.”
MYTH: It’s OK for adults,
but vegan kids?
Anne Dinshah is a successful athlete, a professional
coach, and a life-long vegan. How do
we know? Anne’s mother is Freya Dinshah—
the editor of the American Vegan magazine,
the president of the American Vegan Society.
Freya is a lifelong vegetarian who became
vegan nine years prior to Anne’s birth.
As a teen, Anne excelled in swimming and
diving, and track and field. Anne helped to
establish these sports at high school, and then
took up rowing and water polo at the University
of Notre Dame. After graduating, Anne
became a professional rowing coach, serving
as an assistant coach for some of the top U.S.

teams: The University of Wisconsin won the
team national rowing championship in 1996
and Mercyhurst College won the NCAA team
national rowing championship in 2004.
Anne gave birth to a third-generation
vegan, Clint Merrick Dinshah, on the 7th
of December 2010. After taking just three
weeks off, Anne was back at work for five
practices a week, including calisthenics with
the rowers. Clint is an extroverted, energetic
youngster who loves to interact with people.
MYTH: Without leather,
we’d be barefoot.
Shoe companies are proudly unveiling
vegan lines. Remember Doc Martens, the
boots no new-wave rockers could do without?
You know vegans have arrived in the
fashion world when you can run a successful
search for vegan shoes at DrMartens.com.
For running and hiking, New Balance
offers many synthetic models, as does Montrail.
For trail running and backpacking as
well as hiking, Salomon has a wide selection
of high-performance shoes to choose
from. Garmont makes a vegan hiking shoe,
and markets it as such. Merrell makes some
vegan walking and hiking shoes, and also
has a worthy environmental policy—as do
Asics, Brooks, Cushe, Emerica, éS Footwear,
and Etnies Shoes. (The impact of production
on habitat is a vegan issue.)
If a pair of shoes is not promoted as
vegan, how can you tell it is free of animal
skins? Inside the tongue, sports shoes have
a small label that identifies the materials
used. Leather is identified by a hide-shaped
symbol. Usually, a company focuses on the
material of the sole, upper, and any insulation
when promoting a shoe as vegan. As
with books, the glue that holds the materials
together might not have been taken into
account. As the demand for vegan footwear
(and other items) rises, this issue will
be resolved. Meanwhile, the glue issue is
being worked on by individual vegans who
are taking the time to enter into dialogue
with the companies.
Thanks to vegan fashion consultant Ginger
Burr (see totalimageconsultants.com) for
contributing to this list of sources of fashionable
shoes and accessories:
Cri-de-coeur.com Cri de Coeur, home of
globally conscious vegan footwear.
Zappos.com Easy to search here for
vegan-friendly shoes. Free shipping; free
returns.
Charmoneshoes.com Charmone Shoes’
mission statement vows “to create charming
women’s shoes in harmony with animals,
people and the environment.”
Alternativeoutfitters.com Find belts,
shoes, clothing and outerwear from a vegan
perspective.
Veganchic.com Shoes and handbags at
reasonable prices.
Vshoen.com Vegan shoe store and boutique
in Victoria, BC, Canada. Accepts online
sales.
Mooshoes.com A New York store and a
mail-order site for non-leather shoes and
accessories.
Veganessentials.com Shop online for
vegan clothing, shoes, and hard-to-find
foods too.
Endless.com Large selection of veganfriendly
shoes. Free shipping; free returns. Use
the search term vegan as you explore the site.
You can find inexpensive synthetic shoes
at large discount chain stores, but keep in
mind that low prices often reflect the wages,
working conditions, and environmental
standards of the manufacturing sites.
Livity.org is a great place to find recycled,
fair-trade accessories that look super stylish:
“All of our apparel and accessories
are designed using organic, renewable
and recycled materials and are produced
in equitable trade.” As their products
aren’t always vegan, call 1.866.4.LIVITY
(1.866.454.8489) for a representative who
can help you.
11

MYTH: It is too
expensive to be vegan.
While there are many expensive packaged
vegetarian foods, staples such as potatoes,
beans and pasta are famously affordable.
And lowering our cholesterol, along with the
other benefits of plant-based living, saves
health care expenditures over the long term.
Trish Sebben-Krupka, based in New Jersey,
is a professional chef, caterer, cooking
instructor, and community activist. Trish
recommends enjoying and sharing local
food, to make inspired cuisine possible on a
budget. Plan ahead, says Trish. Know what’s
in season to plan meals in advance without
overspending at the farmers’ market. A basic
canning class can open whole new ways of
cooking with the seasons. With canning,
freezing and cold storage, you can have local
foods to enjoy throughout the winter.
With the will and the planning, any community
can start a garden in a school, back
yard, or reclaimed lot. So let’s do it! “We can
show children it’s fun to grow food and share
it,” Trish says. “And there are so many reasons
to eat close to home: supporting biodiversity,
reducing the miles food travels to your
plate, sustaining green space in your community,
keeping family farms in business,
and ensuring that the person growing your
food cares about the health of your family
and their land.”
MYTH: Vegans can’t find
anything to eat when they
go out.
Vegans can graciously accept meal invitations.
It helps to let the host know in advance
that you are a vegan. Offer to bring a dish
that everyone can enjoy. Vegans can welcome
family gatherings and cookouts as
opportunities to share new recipes
with people who might not otherwise
try them.
When a party is called for, you
might suggest a vegan restaurant. A
guide by Green Menu will help you find information
about restaurants in specific cities; see
GreenMenu.org
Of course, many restaurants serving international
cuisines—such as Chinese, South
Indian, Italian, Thai, Ethiopian, and Mexican—offer
a variety of purely vegetarian
dishes. Supporting international restaurants
is a great way to delight your palate, refresh
your creative spirit, and meet people from
various regions of the planet.
MYTH: Eating meat is an
important tradition.
Vegans decline to uphold a tradition of treating
other feeling beings as objects.
You might also hear the eating meat is
natural for human beings. Are hormones,
antibiotics, toxins, waste pollution and
unnecessary water shortages natural? We
can do better than this.
MYTH: It’s hard to enjoy
an evening out and find
anything vegan.
Vegan foods abound! From salads to pasta
to peanut butter and jam, many well-known
foods are already vegan. In towns of all sizes,
regular grocers offer staples such as grains,
beans, fruits, nuts, and vegetables. We’ve
found that Mediterranean, Chinese and
Indian restaurants usually speak vegan: their
staff can help you navigate the menu and
get excellent, animal-free food.
Mediterranean restaurants offer lentilbased,
eggplant-based, and chickpeabased
dishes. (Chickpeas are also known as
garbanzo beans.) Italian restaurants offer
an array of tomato- or garlic-based sauces
for pasta dishes, and the good ones will
gladly supply olive oil (instead of spreads)
with the bread. Some restaurants use fresh
pasta that contains eggs; best to phone in
advance and ask.
Many suburban areas now boast all-vegetarian
restaurants whose chefs artistically

prepare mock sweet-and-sour pork, sesame
chicken, and vegi-duck hot pots in the Chinese
vegetarian tradition.
Indian restaurants make fiery and
intensely flavored vegetable curries and
intricately seasoned rice dishes. But avoid
the yoghurt and the ghee, a form of butter.
Some coconut chutney contains dairy
ingredients; some doesn’t; you’ll need to ask.
Canola or other vegetable oils are regularly
substituted for ghee.
In time, you will learn which dishes are
likely to contain animal ingredients. For
example, many soups and rice dishes are
made with beef or chicken stock, canned
beans may contain lard or bacon, salad dressings
may contain anchovies or cheeses, and
Thai and Japanese restaurants might use fish
sauces and fish-derived bonito seasonings
unless asked to omit it. Yet nearly all restaurants
will modify dishes or make something
special to satisfy your request. Unless your
request is completely unexpected in a very
busy restaurant, the chef is likely to appreciate
requests for something new and creative.
In any case, 100% vegan eateries now
flourish in seemingly unlikely locales. When
you find small, ethical businesses, consider
extending your support. They need loyal
customers if they are to survive and thrive in
a culture all too welcoming to massive fastfood
chains.
VEGAN CULINARY TIPS
Good news: a boundless array of tastes and
textures awaits the new vegan. Yet we often
start with what we know best. Breakfast can
be as simple as a bagel with almond butter
and fruit preserves. Dried fruit becomes luscious
and juicy in hot oatmeal; and soy milks
are now perfected for use with breakfast. Try
cereal with soy, almond, coconut or rice milk;
hash browns, pancakes or waffles; an assortment
of fresh fruit; or a hearty tofu scramble
with sautéed vegetables. Several types of
vegan breakfast sausages and bacon taste
good, spare the animals, and are easy on your
arteries.
If you’ve come to rely on eggs, you’ll be
surprised at how simple it is to omit them—
with excellent results. Some vegan chefs
use avocados to achieve a whipped texture
(in the dough or the frosting). Some add a
fourth-cup of mashed banana, applesauce,
or prune purée for each egg in the recipe.
You can also whisk a tablespoon of ground
flax seeds with three tablespoons of water;
this results in a jelly-like egg replacer that
Photo by Linda Long
13

Trish Sebben-Krupka is a professional chef,
caterer, activist, and cooking instructor.
binds very well and is excellent for baking.
A convenient, long-lasting egg alternative
for baking recipes is Ener-G Egg Replacer,
available at your health food shop.
For summer barbeques, there’s so much
to do. Corn on the cob, basted with olive oil,
lime juice, salt, pepper and paprika is divine
on the grill. Homemade veggie burgers are
perfect for summer—or try our recipe for
Tofu Triangles (both included in this booklet’s
recipe section).
To fully enjoy and explore the vegan culinary
arts, we recommend picking up a great vegan
cookbook and delving in. Dining With Friends:
The Art of North American Vegan Cuisine is Friends
of Animals’ premiere cookbook and a great
start for anyone who wants to excel at creating
vegan offerings and even full holiday meals.
Never cooked? No worries. You’ll produce gorgeous
offerings by following this cookbook’s
straightforward directions. Dining With Friends
will promptly equip you with an impressive
repertoire of delicious recipes; and many of the
book’s recipes, from beginning to end, can be
on the table in less than an hour. Learning to
cook homemade food is liberating. For further
adventures, we offer a second cookbook, The
Best of Vegan Cooking. You’ll be able to sample
recipes from both books by trying out the
recipes in this section. Begin with breakfast!
BREAKFAST
How About a Southwestern
Veggie Skillet?
Chef Trish Sebben-Krupka recommends it with
a side of Irish oats cooked with maple syrup,
blueberries and strawberries, adding. “If I had
a cute little diner of my own, I would cook
this delicious skillet of breakfasty, potato-ey
goodness while back-talking sassily to my
customers, chewing gum and wearing a fabulous
beehive hairdo with a pencil stuck in it . . .” You
can find more of Trish’s wonderful (and perfectto-follow)
recipes in The Best of Vegan Cooking
(from Friend of Animals’ Nectar Bat Press).
Ingredients
3–4 Tbsp. extra-virgin olive oil
10 oz. (280g) fingerling potatoes, sliced into
rounds
1 large onion, halved and sliced
6 oz. (170g) button mushrooms, thickly sliced
1 tsp. smoked paprika
1 medium zucchini (courgette), seeded and
diced
2 scallions, thinly sliced, white and green parts
divided
1 cup diced tomato
1 avocado, diced
2 Tbsp. chopped cilantro
Hot sauce
Preparation:
Heat your cast iron skillet over medium-high
heat, and add potatoes. Cook for about 5
minutes, then add onions, mushrooms and
smoked paprika, season with salt and freshly
ground pepper, and cook 5 minutes more. Stir
frequently, but not too frequently. You want
everything to brown.
When it’s all getting nice and brown and
delicious-smelling, toss in your zucchini, the
white parts of the scallions, and the tomatoes.
Cook until the zucchini begins to turn golden
brown, about 4 more minutes.
Remove from heat, and top with sliced
avocado, green parts of the scallions and
cilantro. Serve with lots of hot sauce.
“You can certainly fancy this simple recipe
up in many ways,” Trish says. “Chop a poblano
or a jalapeño pepper up and add it with the
mushrooms and onion. Tofu sour cream or

whatever kind of salsa you have lying around,
like maybe some black bean salsa, would be
nice. But sometimes simplicity is the thing, and
you really don’t need any of this stuff.”
Scrambled Tofu
Many are the recipes for this dish; we’ve found
this one is highly popular with everyone who’s
made it. It’s from Friends of Animals’ cookbook
Dining With Friends: The Art of North
American Vegan Cuisine.
Ingredients:
1 lb. extra-firm tofu
2 Tbsp. olive oil
1 onion, diced
1 zucchini (courgette), thinly sliced
½ red bell pepper, diced
2 cloves of garlic, minced
1 tomato, diced
1 tsp. dried basil
2 Tbsp. tamari
1 tsp. ground cumin
½ tsp. turmeric
A pinch each of cayenne pepper and fresh
ground black pepper
¼ tsp. salt
Preparation:
Drain and crumble the tofu. In a large skillet,
heat the oil, and add tofu, onion, zucchini, red
pepper and garlic. Stir-fry for about 3 minutes.
Add tomato, basil, tamari, cumin, turmeric,
paprika, salt, and black and cayenne pepper.
Serve immediately with fresh salsa on the side.
LUNCH
Grilled Corn and
Black-Eyed Pea Salad
This salad from The Best of Vegan Cooking
(available to order from Friends of Animals)
makes a wonderful light lunch for four when
served over well-chilled greens with a drizzle
of extra-virgin olive oil. It also makes a fine
condiment for grilled veggie dogs!
Ingredients:
3 ears fresh corn, shucked, silk removed
2 cups cooked black-eyed peas (canned are fine)
1 red bell pepper, finely diced
1 yellow bell pepper, finely diced
½ red onion, finely diced
¼ cup chopped fresh Italian parsley
1 Tbsp. finely chopped cilantro
Zest and juice of 1 lemon
A dash or two of hot pepper sauce
Extra-virgin olive oil, to taste
Salt and freshly ground pepper, to taste
Photo by Priscilla Feral
Preparation:
Heat the grill or grill pan to medium-high. Grill
the corn, turning frequently, about 5 minutes.
Or roast in an oven heated to 400 degrees F
(200 C; gas mark 6) for about 10 minutes with
equally good results.
Set the corn aside to cool. Remove the
kernels by standing the cob on your cutting
board on its stem end, and running a sharp
knife down the sides of the cob at a 10 degree
angle. This should leave you with whole
kernels of corn.
Place the corn kernels, black-eyed peas, red
and yellow bell pepper, onion, parsley and
cilantro in a mixing bowl. Add lemon zest
(remove zest with a microplane grater, or peel
the yellow skin from lemon, being careful to
leave the bitter white “pith” behind, and chop
finely), lemon juice and a drizzle of olive oil.
Season it with salt, pepper, hot sauce and a little
more olive oil if necessary.
Spicy Barbecued Tofu Triangles
This dish for six, printed in The Best of Vegan
Cooking, was originally published in Bryant
Terry’s book Grub: Ideas for an Urban Organic
Kitchen (Tarcher/Penguin, 2006). This barbecue
sauce is delicious, combining a bit of heat with
a bit of sweet.
Ingredients:
2 blocks extra-firm tofu
6 Tbsp. extra-virgin olive oil
¼ cup apple cider vinegar
2 Tbsp. fresh lime juice
¾ cup tamari or soy sauce
15

¼ cup tomato sauce
1 large chipotle chile, canned in adobo sauce
6 Tbsp. pure maple syrup
2 Tbsp. ground cumin
2 Tbsp. water
Pinch of cayenne pepper
Preparation:
Pre-heat oven to 350 degrees F (180 C; gas
mark 4). Place each tofu block on its side and
cut into thirds. Keep the layers together, cut
the tofu diagonally to make six long triangles,
then cut the triangles down the middle to
make 12 smaller triangles. Place each triangle
between paper towels and press.
Warm three tablespoons (3 Tbsp.) of the
olive oil in a large, non-stick skillet over
medium heat. Fry the tofu triangles in a snug
layer, until golden brown, 7 to 10 minutes on
each side. Depending on size of pan, you may
need to cook in more than one batch. Drain
on paper towels.
In a blender, combine the vinegar, lime juice,
tamari, tomato sauce, chile, three tablespoons
(3 Tbsp.) olive oil, maple syrup, cumin, water,
and cayenne. Purée for 30 seconds.
Place the tofu in a large baking dish and cover
with the marinade. Tightly cover the dish with foil.
Bake for 1 hour, turning once halfway through.
Transfer the tofu and remaining marinade
to a serving plate and serve with extra sauce to
spoon on top.
Chicago Diner Burgers
Vegetarian Times adapted this recipe for
burgers made at the Chicago Diner by adding
a step—baking them in the oven—and grilling
them on foil to prevent sticking on the grill.
This recipe makes enough for everyone at the
party.
Ingredients:
3 stalks celery, diced, and 1 small onion,
diced
¼ cup low-sodium soy sauce
2 tsp. each: onion powder and garlic powder
½ tsp. ground black pepper
3 cups old-fashioned rolled oats
12 oz. (340g) mushrooms, finely chopped
½ cup whole-wheat flour
Preparation:
Bring 4 cups water, celery, onion, soy sauce,
onion powder, garlic powder and pepper to
a boil in pot over high heat. Reduce heat to
medium and simmer 5 minutes. Stir in oats,
mushrooms and flour, and cook 5 minutes
more. Transfer to bowl, and chill.
Preheat oven to 350 degrees F (180 C; gas
mark 4). Coat baking sheet with cooking
spray.¹⁴ Shape mixture into patties, and bake
on prepared baking sheet 15 minutes. Flip, and
bake 10 minutes more. Cool.
Heat grill to medium-high. Place foil on grill,
and coat with cooking spray. Grill burgers on
foil 7 minutes per side.
Serve with Red Pepper Aioli: ½ cup vegan
mayonnaise; ¼ cup olive oil; 1 jarred roasted
red pepper, drained; 1 clove garlic, minced.
Purée all ingredients in blender until smooth.
Season with salt and pepper.
Carrot and Potato Soup
Rich and hearty, this soup from Priscilla Feral
appears in Dining With Friends; it easily serves
four.
Ingredients:
3 to 5 carrots, chopped
1 onion, sliced
3 to 5 potatoes, cubed
l clove garlic, minced
6 cups vegetable stock
¼ tsp. powdered ginger
2 tsp. curry
A few shakes of tamari
Salt and pepper to taste
Preparation:
In soup pot, sauté onions and garlic in oil. Add
vegetable stock, carrots, and potatoes. Bring
to a boil. Lower to simmer; add curry, tamari,
ginger, salt, and pepper. Cook until potatoes
are tender. Take out half of the solids; purée in
a food processor or blender. Return to pot. Heat
thoroughly.
DINNER
Asparagus and Spring Pea Risotto
Patience is a virtue, as the adage goes. Making
a risotto requires a bit—but the reward for your
virtue is substantial, and you can share it with
three friends.
Ingredients:
1¾ cups fresh asparagus, peeled, trimmed
and cut into 1-inch long (2.5 cm) pieces, tips

eserved
1¼ cups shelled sweet peas (frozen, thawed
peas are acceptable)
5 to 6 cups vegetable broth
3 Tbsp. extra-virgin olive oil
2 Tbsp. vegan margarine
2 to 3 large shallots, minced
1½ cups Arborio risotto rice
½ cup dry white wine
Salt and pepper to taste
Preparation:
Bring a saucepan of water to a boil. Add the
asparagus stalks and cook about 5 minutes
until quite soft. Rinse quickly under cold water.
Place cooked asparagus in a food processor and
add just enough water to purée until almost
smooth; set aside.
Cook half of the fresh peas for 3 to 4 minutes
in boiling water. Add these peas to asparagus
purée mixture. Allow machine to purée
asparagus/pea mixture for a few seconds until
mostly smooth.
Heat broth in a medium saucepan over low
heat. Add olive oil and one tablespoon (1 Tbsp.)
margarine in a large, heavy saucepan over
medium heat. When heated, add shallots, stirring
3 to 5 minutes until softened.
Add rice to pan; stir the rice for about 2 to 3
minutes, until grains are well coated with oil,
translucent, with a white dot in the centers.
Add wine and stir until absorbed.
Add warmed broth, a ladleful at a time,
stirring frequently, after each addition. Wait
until broth is almost completely absorbed
before adding more.
After about 15 minutes,
add remaining asparagus
tips, continuing to add
broth when necessary. In
5 minutes, begin tasting
the rice. When the rice is
almost tender to the bite
but slightly firm in the
center and looks creamy,
add remaining whole peas,
and stir in asparagus-pea
purée.
Heat for a few seconds.
Remove skillet from heat,
Photo by Linda Long
add remaining margarine
and stir briskly. Season with salt and pepper.
Linguine With
Cauliflower and Onions
This recipe, perfect for two or three people,
comes from Priscilla Feral, also through our
original cookbook, Dining With Friends:
The Art of North American Vegan Cuisine.
Cauliflower can be harvested through
much of the year, and pasta is the universal
language…
Ingredients:
1 head of cauliflower and 1 large onion,
Vidalia if possible
Cold pressed, organic olive oil
1 quart (canned) plum or fired-roasted
crushed tomatoes
Crushed red pepper flakes
Salt and black pepper
12 oz. (one small package) dry linguine,
cooked
Preparation:
Cut cauliflower into bite-sized florets. Sauté in
several Tbsp. of olive oil until lightly browned;
then add the chopped onion and sauté the mix
until the onion is transparent.
Break tomatoes into mixture and cook about
20 minutes or more over medium heat, adding
black pepper, salt and a pinch of crushed red
pepper flakes. Serve over cooked linguine.
Roasted Vegetables
With Butternut Squash
Most winter squashes are high in beta carotene,
iron, calcium, magnesium, and potassium.
17

Butternut squash is no exception. Prepare
this dish—from Friends of Animals’ original
cookbook Dining With Friends: The Art of
North American Vegan Cuisine—for your party
of four to six.
Ingredients:
1 medium butternut squash, peeled and cut
into half-inch chunks
1 sweet potato, peeled and cut into cubes
4 medium Yukon Gold potatoes, unpeeled and
cut into smaller cubes than the squash
1 medium onion, chopped
½ small head cauliflower, cut into florets
1 red bell pepper, cut into ½-inch slices
2 cloves garlic, minced
¼ cup extra-virgin olive oil
¼ tsp. sea salt
¼ tsp. ground pepper
1 tsp. each dried basil and dried marjoram
Preparation:
In a large, shallow baking dish combine the
butternut squash, potatoes, onion, cauliflower,
red pepper and garlic. Drizzle the olive oil over
the vegetables; then sprinkle with salt, pepper,
basil, and marjoram; toss to coat the vegetables.
Bake uncovered at 400 degrees F (200 C;
gas mark 6) for about 40 minutes, or until the
potatoes and other vegetables are tender.
Ready for Dessert?
Banana Custard Parfait
If you have a horizontal juicer and need a
good use for it, you’ve come to the right vegan
starter guide. We got the idea from Susan Wu at
SuTao Café, an outstanding vegan restaurant in
Malvern, Pennsylvania.
Preparation:
Peel a banana that’s just becoming overripe
and freeze it overnight or for about 8 hours.
Before the fruit begins to darken, run frozen
banana through a horizontal juicer, such as the
Champion. Serve in parfait glass topped with
walnut bits or slivered almonds for one serving
per banana.
And if you don’t have a juicer, that’s OK,
too. Put the frozen slices of banana in a
food processor, and run until creamy and
smooth. You’ll need to use a spatula to scrape
the banana off the sides, periodically. This
method takes longer, but it produces an equally
delicious and creamy parfait.
Transcending Borders:
Apple Sauce
Sweetened With Agave
Nectar Bat Press began with our first cookbook,
Dining With Friends. Agave nectar, pollinated
by nectar-eating bats, comes from the inside
of a cactus-like plant. It’s the perfect substitute
for honey in any recipe. The plant’s flowering
date plays a significant role in the lives of bats
along the southern U.S. border, and the bats in
turn pollinate the plant. Cattle ranching is the
biggest threat to the agave plant and its greater
bio-community.
Ingredients:
3 pounds of apples (suggested: combined green
and MacIntosh)
½ cup apple juice or (non-alcoholic) cider
1½ Tbsp. fresh lemon juice
1 large cinnamon stick
6 Tbsp. agave nectar
½ tsp. powdered ginger
Preparation:
On cutting board, peel, core and slice the
apples into quarters, and then into quarters
again. Place the apple pieces in a medium pot
with apple juice or cider, lemon juice and the
cinnamon stick. Bring to boil over medium heat,
and then lower heat to medium-low, stirring
occasionally and cooking for 15 to 20 minutes,
until apples have fallen apart. Then add agave
nectar and ginger. Mash lightly. Serve apple
sauce warm or cold.
Sugar and Spice: Apple Sauce Cake
Ingredients:
½ cup safflower oil
1 cup Florida Crystals natural sugar

Once we consider animals’ interests, a
vegan path is a natural expression.
2 cups flour
½ tsp. salt
½ tsp. cloves
1 tsp. cinnamon
½ tsp. nutmeg
1 tsp. baking soda
1 cup raisins
1 cup hot apple sauce without sugar (you can
use the previous recipe without the agave to
make the applesauce if desired)
Preparation:
Mix oil and sugar. Combine spices and raisins
with flour and add to oil mixture, alternating
with hot apple sauce. (Optional: Stir in a
handful of chopped walnuts or pecans to mix
into the batter.) Cream until smooth. Pour
into greased and floured 6-in. x 10-in. pan
(loaf pan). Bake at 350 degrees F (180 C;
gas mark 4) for 45 minutes.
KIND COSMETICS
Many cosmetic companies
no longer test
their products and
ingredients on animals,
thanks to the
efforts of advocates.
Yet even if labels on
shampoos, soaps, and
cosmetics say “cruelty-free”
or “against animal testing,” one must also
look for the words “no animal ingredients”
or “vegan.” Beeswax, collagen, lanolin,
and milk protein frequently appear, even
in natural cosmetics. Carmine in red products
comes from crushed beetles used as a
tint; and by the way, most tints in cosmetics
and foods are tested on animals. Yes, it
takes careful attention navigating store
shelves and reading the labels. Ecco Bella
(eccobella.com) and Sevani Skin Care
(sevaniskin.com) are pioneers in accommodating
vegan clients.
TO THE YOUNG VEGAN
Many Friends of Animals members are
young people with experience in vegan
living—that might be you. Or perhaps you
have requested this booklet because you
want support as you make the change. You
are usually known by your friends as creative
and confident and not one to follow the
crowd, but you are likely to be the peacemaker
in friends’ disputes, and one of the
first to spot injustices and to find a way to
change things for the better. You might have
been the one to introduce recycling into
your classroom, or to request
meat-free offerings in the
cafeteria. You might be
famous for helping
stray animals find
homes, or the student
whose papers
and book reports
tend to talk about animals.
Sometimes you are
called an idealist, and you take
it as a compliment.
If you are a young person interested
in becoming vegan, you may find that the
idea is not understood immediately by your
family. That’s not unusual; many young vegans
experience initial resistance. After all, it
is our parents’ job to be concerned about
our health.
You might let your family know that a
study published in the Archives of Pediatric
Adolescent Medicine showed that vegetarian
young people are on track to significantly
lower their risk of leading causes of death
as adults, as students surveyed who did
not eat animal flesh consumed, on average,
more than the recommended five servings
of fruits and vegetables each day.¹⁵
19

Being vegan is one of the most effective decisions
we can make to bring about world peace.
Moreover, teens with plant-based diets
ingest far less saturated fat than do their
meat-eating friends. Good news for you, particularly
when the Surgeon General reports
that 13% of children aged 6 to 11 years and
14% of adolescents aged 12 to 19 years in
the United States are struggling with extra
weight.¹⁶ If you’re struggling, don’t feel alone.
What you’re experiencing is hardly surprising,
given our culture of advertising. Be alert
to the tendency of food marketers to see
young people as easily swayed by sugars
and gimmicky packaging.
They key to good health is exercise
and an emphasis on a balanced diet.
To change your diet
means a change for the
whole family. Explain
your decision. Once we
consider animals’ interests,
a vegan path is a
natural expression. Some
people might say, “But
aren’t some animals meat-eaters?
Why shouldn’t we do the same?”
As you know, some animals do catch and
eat other animals, but that is because they
must do so to survive. Humans can be fully
vegetarian.
Learn about your nutritional needs and
strive to keep your body healthy. Then
you can teach by example: If you put an
emphasis on wholesome, nutritious foods,
your knowledge will benefit your family and
friends. Learn to prepare foods your whole
family can enjoy. Offer to shop, find new recipes,
and help prepare meals. If you are a Web
surfer, you can keep up with vegan recipes,
vegan hobby groups, discussions and stories.
Try to plan a trip to a vegan festival. The
North American Vegetarian Society’s annual
Summerfest is a good example of a familyfriendly
and 100% vegan five-day experience:
basically a short summer camp that
refreshes, teaches, and helps vegans and
aspiring vegans find friendship and support.
Ask a vegan
Visit VeganMeans.com to see more about
the meaning of the word vegan, navigating
your new social waters, how the vegan
movement began, and to read about
individual vegans living their daily lives—
including vegan babies and young
people. From whether beer is vegan
to what the early vegans did to inspire
a culture, we’re talking about it and
linking references; send us your
questions and ideas! We’re also
available on Twitter to discuss
any aspect of vegan living:
follow @VeganMeans and
introduce yourself. We’re
delighted to have your
feedback and contributions
as we continue our
journey.
CONCLUSION
It is virtually impossible to be 100% vegan
in today’s society. Traditional camera films,
automobile components, pharmaceutical
products, and building and art supplies all
use animal derivatives. But living as vegan
as possible is essential if we hope to effect
positive change, and to ensure that our
planet has a future. Generally speaking,
vegans do more than simply avoid specific
foods and products; we strive to participate
in beneficial action as well. We think being
vegan is also one of the most effective decisions
we can make to bring about world

Lagusta Yearwood is the owner of Lagusta’s
Luscious—an all-vegan, organic and fair-trade
chocolate shop located in New Paltz, New York
and online at lagustasluscious.com .
peace; for wars against animals and those
imposed between human groups reinforce
the violence we could do without.
Note to the reader: We at Friends of
Animals strive to keep the references in
this booklet accurate and up-to-date. Yet
we cannot maintain responsibility for later
policy or informational changes, nor does
time permit us to research the histories of all
companies, groups, and studies mentioned.
Please use this booklet as a guide to help
with your own explorations. Many people
jump right into a vegan diet, but if you have
a relevant medical condition or you are just
concerned about ensuring a healthful, balanced
diet, seek tips from a nutrition expert
who is knowledgeable about vegan living.
From the staff and volunteers at Friends of
Animals, thank you for your interest in our
work to cultivate a fairer society for all.
Feel free to contact us by writing to
contact@friendsofanimals.org with
VEGAN STARTER GUIDE in your subject
line. Special thanks to Lidia Belknap, Rob
Branch-Dasch, and Jen Kaden.
1 H.V. Björklund, C.M.I. Råbergh, and G. Bylund (among
others) have demonstrated this through the Institute
of Parasitology at Åbo Akademi University in Finland.
2 Tim Stephens, University of California, Santa Cruz
news release: “Video Shows Tool Use by a Fish” (28
Sept. 2011); wrasses are involved in these reports.
3 See Darrell S. Peel & Roger V. Sahs, CR-528, “Beef By-
Product Values: Trends and Current Issues,” Division
of Agricultural Sciences and Natural Resources, Oklahoma
State University.
4 Information on wool production, as well as silk production
and bee products, is provided, in part, by
The Vegan Society, Birmingham, England.
5 See www.honeybee.breeding.com/about1.html
6 Water Consumption Critical to Beef Cattle Health,
Production” – High Plains Journal (8 Aug. 2011).
7 Jeff Nelson, “How Much Water to Make One Pound
of Beef?” – VegSource Interactive (citing the research
of David Pimentel, professor of ecology and agricultural
science at Cornell University).
8 From “Livestock Production: Energy Inputs and the
Environment” by David Pimentel.
9 Ibid.
10 Little Organic Farm, owned and managed by David
Little, has pioneered dry-farming of tomatoes and
potatoes in Marin County, California (see photo,
courtesy of Lidia Belknap). Animal manure is used,
but need not be, as observed by Belknap, who notes
that dry-farming is a traditional method of farming in
other regions of the world. Indeed, many home gardens
– by default – are good examples!
11 Mark Mathew Braunstein, Radical Vegetarianism: A
Dialectic of Diet and Ethic (Lantern, 2010).
12 Reed Mangels, PhD, RD, “Feeding Vegan Kids”; available
at vrg.org/nutshell/kids.htm; (internal citations
omitted). For general, up-to-date information about
vegan pregnancy, see Reed Mangels, The Everything
Vegan Pregnancy Book (2011).
13 Virginia Messina, MPH, RD is a dietitian specializing
in vegan nutrition, co-authored the American Dietetic
Association’s position on vegetarian diets and
authored the first textbook on vegetarian diets written
for health professionals. Messina is also an active
blogger, providing continually updated research and
commentary. See TheVeganRD.com
14 You don’t have to buy a commercial cooking spray.
EHow.com recommends putting equal parts organic
vegetable oil and organic liquid lecithin (available
at health food shops) in a food-grade spray bottle.
About.com suggests simply putting olive oil into your
spray bottle.
15 Cheryl L. Perry, PhD, et al., “Adolescent Vegetarians:
How Well Do Their Dietary Patterns Meet the
Healthy People 2010 Objectives?” Archives of Pediatric
Adolescent Medicine (May 2002); 156: 431–437. The
study states in its Conclusion: “Adolescent vegetarians
have a dietary pattern that is more likely than
non-vegetarians to meet the Healthy People 2010
objectives.” The study included “vegans” (6%) but
the actual descriptions of these students’ diets did
not indicate fully vegan diets. Thus the importance
of looking at such research in combination with
continually updated work that defines “vegan” accurately,
such as that of Virginia Messina, MPH, RD,
which is readily available to young people through
the Internet.
16 “The Surgeon General’s Call to Action to Prevent and
Decrease Overweight and Obesity” is published by
the U.S. Department of Health and Human Services.
21

Vegan envelope
(and more) stickers
are a colorful way to
spread the word. Each sheet of 10 stickers
includes both designs shown.
50 stickers for $5
Spare an Animal—Eat a Vegetable Caps
100% cotton in brushed twill. Choice of black or khaki.
One size fits all. Adjustable Velcro strap in back. $14
The new edition of our premiere cookbook—
now with gluten-free dessert offerings and a new cover.
$19.95 plus $3 S&H
On Their Own Terms
By Lee Hall $17.95 plus $3 S&H
Currently in its second printing, our latest vegan
cookbook has drawn rave reviews.
$19.95 plus $3 S&H
Vegan Restaurant Guides
Choose city 50¢ each
n Washington, DC n New York
n San Francisco n Southern California
For similar resources in Canada,
please check The Victoria Vegan online at:
www.TheVictoriaVegan.com

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On the cover: Chocolate Marbled Pound Cake, from The Best of Vegan Cooking, page 80
Photograph by Jane Seymour
Revised 1/2012
t Printed on 100% recycled paper